Exercise guide · Beginner · Compound

Bodyweight Squatting Row (With Towel): How to Do It & Muscles Worked

The bodyweight squatting row (with towel) is a compound exercise that targets the upper back while also engaging the biceps and shoulders. It combines a squat with a rowing motion using a towel for resistance, making it a functional movement that develops strength and coordination.

Primary muscles
Traps
Secondary muscles
Shoulders , Biceps
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the bodyweight squatting row (with towel)
Front view: muscles worked by the bodyweight squatting row (with towel). Primary: traps. Secondary: shoulders and biceps.
Back view: muscles worked by the bodyweight squatting row (with towel). Primary: traps. Secondary: shoulders and biceps.
Primary Secondary

How to do the bodyweight squatting row (with towel)

  1. Step 1: Stand with your feet shoulder-width apart, holding a towel in front of you with your palms facing down.
  2. Step 2: Bend your knees and lower your body into a squat position, keeping your back straight and your chest up.
  3. Step 3: As you lower into the squat, simultaneously pull the towel towards your chest, squeezing your shoulder blades together.
  4. Step 4: Pause for a moment at the bottom of the squat, then slowly return to the starting position while extending your arms.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the bodyweight squatting row (with towel) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Bodyweight Squatting Row (With Towel) alternatives

More exercises that train the traps as their main target:

More traps exercises

See the best trap exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.